7 Scientific Evidences for Creatine’s Benefits
In recent times, creatine is fast becoming one of the most popular supplements for bodybuilders. Studies have shown that creatine improves muscle strength and lean muscle mass. Additionally, it has also been found that creatine helps muscles recover more quickly after exercise.
Although certain claims regarding the benefits of creatine may lead to only wishful thinking, this supplement does offer multiple health benefits for anyone who wishes to live a more active life.
Here, we have listed 7 scientifically supported benefits of creatine
Muscle Growth: It can change a lot of cellular pathways that contribute to new muscle growth, such as boosting the formation of new muscle fibres. Additionally, it increases IGF-1 levels and stimulates the Akt/PKB pathway. Creatine Monohydrate can also make your muscles release more water by sending signals to your body to build muscle mass. This is called cell volumization, and it can quickly make your muscles bigger.
Faster Recovery Post-Workouts: Exercises that are too intense can cause injuries and soreness. Athletes and other sportspeople have been shown to recover faster from muscle damage when they consume creatine. Several studies have shown that creatine can support faster recovery from muscle damage caused by eccentric exercise. Research has shown that creatine supplementation helps the rehabilitation of young swimmers with tendon overuse injuries. A study found that creatine supplementation could reduce muscle soreness after a 30k race. In general, studies show dietary creatine supplementation helps reduce muscle damage and helps you recover faster after a high-intensity workout in sports.
Fatigue or Tiredness Can Be Reduced: Creatine supplements may also reduce fatigue and tiredness. In one of the studies, it was seen that supplementing led to a 50% reduction in dizziness compared to not doing so. In addition, only 10% of patients in the supplement group complained of fatigue, compared with 80% in the control group. Exercise-induced fatigue can also be reduced using creatine during a cycling test, and it’s been used to reduce fatigue when exercising in high heat.
Provides sustained energy by increasing ATP
ATP (adenosine triphosphate) is the energy molecule in your muscles and in the body that delivers short bursts of energy like weight lifting and running. ATP (adenosine + 3 phosphate molecules) is synthesized in tiny energy factories inside of cells called mitochondria.
Adenosine triphosphate (ATP) is broken down into adenosine diphosphate (ADP), and energy is released in the process of power movement.
In the body, creatine is converted into creatine phosphate, which donates its phosphate molecule to adenosine diphosphate (ADP) to create adenosine triphosphate (ATP). A cell can repeat this process for a certain period based on how much creatine phosphate is in it.
Prevents Age-Related Muscle Loss:
Creatine in the elderly can slow muscle wasting, make you stronger, and improve endurance. A study of 30 older men found that creatine, combined with resistance training, increased lean tissue mass, leg strength, endurance, and power.
In two studies conducted on 46 older adults, creatine combined with exercise showed an improvement in muscle strength, weight, and fat-free mass as well as increased functional capability.
Helps Enhance Brain Function:
Researchers have studied creatine’s positive effect on brain function and overall neurological health in recent years. ATP fuels more than just your muscles. Even your brain relies on it for complex tasks. Your brain produces ATP, so supplements can help. In addition to increasing dopamine levels, creatine can also boost mitochondrial function.
In older individuals, these benefits are most profound. Older adults can benefit from these benefits by retaining or improving their memory.
Perfectly safe to consume:
Creatine has been extensively studied for over 35 years, and it is perfectly safe to consume. Research has been conducted on individuals of all ages and types. Experts recommend taking 3–5 grams of creatine monohydrate daily. However, only take it under the guidance of your physician. As over-ingestion or taking it without knowing the particular disease can harm you.
GNC Pro Performance Creatine Monohydrate is one of the most popular creatine supplements. GNC supplements are known for their exceptional quality and safety. When it comes to improving workout performance and increasing muscle mass, GNC creatine supplements are the best.
Buy this product
This is a great pre-workout supplement for athletes and fitness enthusiasts who are looking to get the most out of their workouts. Each serving contains 3 grams of high-quality creatine monohydrate in an unflavored powder form.
So, go ahead and purchase your creatine supplement today